Reaching 100 years old is a remarkable achievement, and statistics confirm its rarity. In 2015, the United Nations reported only 500,000 centenarians worldwide, considering a total population of 7.3 billion. However, the numbers are steadily increasing, and by 2050, the Pew Research Center projects there will be 3.7 million centenarians. To enhance your chances of living to 100, doctors and registered dietitian nutritionists suggest making these lifestyle changes:
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Quit Smoking & Tobacco
Avoiding smoking entirely is crucial for increasing your lifespan. Smoking is strongly linked to various health risks, including cardiovascular disease, COPD, and cancer, as highlighted by Dr. Juliana Kling, MD MPH NCMP FACP, from Mayo Clinic’s Women’s Health Internal Medicine. Quitting smoking lowers these risks and leads to substantial cost savings.
Avoid Consuming Red Meat
Cut down on red meat due to its saturated fats, says Roxana Ehsani, RD. Opt for leaner proteins like chicken, turkey, seafood, beans, nuts, seeds, tofu, and low-fat Greek yogurt for better heart and overall health.
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Have Good Sleep
Sleep is vital for longevity, debunking the myth that older individuals require less sleep. The National Institute on Aging affirms this. Dr. Kling emphasizes the importance of adequate, quality sleep for energy, improved quality of life, and reduced disease risk. Even better, good sleep is linked to enhanced sexual well-being. Aim for 7-9 hours of sleep each night and maintain a healthy bedtime routine to optimize your sleep hygiene.
Be Active
The Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity aerobic activity weekly for adults. Dr. Kling stresses that being active and exercising improves health, boosts energy, aids weight management, and lowers disease risk. Aim for around 30 minutes of daily activity, such as walking, swimming, dancing, or engaging in enjoyable movements. Additionally, weight-bearing exercises are essential for bone health, strength, and balance.